Wednesday 12/30 – Olympic Lifting Class
Warm Up 3 rounds: 3 clean pull 3 hang power clean 3 front squat 3 push press Power clean + power jerk 4x(1+1) light Clean + Jerk 5×3 @ 70-80% Clean pull 5×3 @ 110% (of clean)
Saturday 12/26 – Olympic Lifting Class
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Tall clean 4×2 light Clean and jerk Heavy single, 3×2 @ 90% heavy single Front squat 5×3
Wednesday 12/23 – Olympic Lifting Class
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 hang snatch No-contact snatch 4×2 light Snatch Heavy single, 3×2 @ 90% heavy single Pause back squat + back squat 5x(1+2)
Saturday 12/19 – Olympic Lifting Class
Warm Up 3 rounds: 3 power snatch 3 OHS 3 snatch balance 3 press in snatch Tall snatch 4×3 light Snatch pull + snatch 5x(1+1) @ 85-90% Snatch push press 5×3
Wednesday 12/16 – Olympic Lifting Class
Warm Up 3 rounds: 3 hang power clean 3 front squat 3 push press 3 press in split Power clean + power jerk 4x(1+1) light Clean + front squat + jerk 5x(1+1+1) @ 85-90% Clean RDL 5×4
Saturday 12/12 – Olympic Lifting Class
Warm Up 3 Rounds 3 Power Clean 3 Press 3 Clean & Jerk Sots press (from front squat) 4 x 3, light Scale: close grip overhead work OR t-spine mobility work Clean + Hang Clean + Jerk 5 x (1+1+1) @ 80-85% Push Press 5 x 3
Wednesday 12/9 – Olympic Lifting Class
Warm Up 3 Rounds 3 Snatch Push Press 3 Overhead Squat 3 Drop Snatch 3 Snatch Muscle Snatch 4 x 3, light 3-Position Snatch 5 x (1+1+1) @ 80-85% Snatch Pull 5 x 4
Saturday 12/5 – Olympic Lifting Class
Warm Up 3 rounds: 3 muscle snatch 3 snatch push press 3 OHS Power snatch + snatch balance 4x(1+1) light Snatch 5×3 @ 80% Front squat 5×3
Wednesday 12/2 – Olympic Lifting Class
Warm Up 3 rounds: 3 good morning 3 power clean 3 hang clean + jerk Tall clean 3×3 light 3-position clean 5x(1+1+1) @ 80% Jerk Heavy single, 3×2 @ 85%
Saturday 11/28 – Olympic Lifting Class
Warm Up 3 Rounds 3 Power Snatch 3 Overhead Squat 3 Hang Snatch 3 Press in Snatch Snatch 6 x 1 @ 80%, 85%, 90%, 93%, 85%, 80% On a 2 minute clock Clean & Jerk 6 x 1 @ 80%, 85%, 90%, 93%, 85%, 80% On a 2 minute clock Back Squat 5 x […]